Mandi's Free Spirit Fitness & Nutrition

Not fitness related but wanted to share my great news…Rory McKenna Moyer was born at 3:36am weighing in at 6lbs, 5oz and 19.5 inches. Her mom and dad are over the moon with their precious little bundle. This new grandma is feeling so blessed and can’t wait to shower her granddaughter with hugs and kisses soon!

Go green with these healthy treats… ☘️🤪

Beat Body Image Issues

Thursday is for total body toning, but today I want to spend a few minutes talking about body image issues instead of writing a workout. This topic is extremely personal for me as I struggled with it for years and also watched my sweet baby girl do the same. I have several clients who struggle with this to some degree and it really bothers me.

Last week, a beautiful healthy young woman came in for a consultation, and when I asked her to step on the scale, she said oh no, I don’t want to see how fat I am. I told her to close her eyes and I recorded all the numbers. When I informed her that all of her health markers were in the excellent range, her response was then why do I still feel so fat?

My assumption is we are trying to live up to a Hollywood stereotype that says thin is beautiful.  I’m not saying that thin people aren’t beautiful. I just want everyone to know that healthy is beautiful, strong is beautiful, confident is beautiful, and happy is beautiful.

A healthy lifestyle is not that complex. Eat nutritious food (think whole ) drink lots of water, exercise regularly (not obsessively) get plenty of sleep (aim for 8 hours) practice self care (massage, sauna, facials) and surround yourself with like minded people. If you are doing all that, STOP worrying about a number on the scale….you are healthy and beautiful!

Today’s challenge is to share what your favorite body part is and why, as well as an exercise you do consistently for that body part.

I will go first and say that my arms are my favorite because I feel they are well defined. My favorite exercise is the upside down kettlebell carry because it works the bicep, triceps, shoulders, obliques and a little bit of my back. I lift a heavy kettlebell(25lbs) and walk for 30 to 45 seconds per side for 3 sets several times a week. Can’t wait to hear from y’all!

Celebrate International Women’s Day!

In addition to the arrival of Spring, the shamrocks of St Patrick and the NCAA basketball extravaganza, March is also the host month for Women’s history, and today is International Women’s Day.

The purpose of women’s history month is to empower women in the workforce, inspire the next generation, increase awareness about women’s issues, reflect on the progress we’ve made and celebrate extraordinary acts by ordinary women.

One of the most meaningful tasks of my previous career as a marketing and communications specialist at Intel was highlighting the brilliant careers, contributions and achievements of so many amazing women. They were my idols and thanks to social media, I continue to follow their storied careers.

What I would like from my Free Spirit Fitness family is for you all to take some time today to celebrate the women in your life.

>>> Reflect on the most influential woman in your life
>>> Write a letter of gratitude to one of them
>>> wear purple (linked to women’s suffrage, purple is the official color for IWD)
>>> get together for happy hour

For those of you who are so inclined, please share a story on this page about an inspirational, motivational, courageous or otherwise extraordinary woman in your life… I look forward to reading what you share.

Wishing Linda Carbeiner the happiest of birthdays! She is a badass warrior woman who has been training 3x a week for the past year. A few injuries has limited some exercises but she loves working upper body and showing off her guns! 💪

Linda is also a gracious hostess opening her home gym for her Tierra Verde team so we don’t melt in this Florida heat and humidity.

Lastly, Linda is an amazing woman with a huge heart and I am so happy that I get to be her trainer and friend…luv ya girl!

Thursday’s tasty treat recipe: Vanilla orange protein balls. If anyone wants to earn extra kudos from their trainer, please bring a few of these to our next session…🤪

Vanilla Orange Protein Balls [Vegan, Gluten-Free] These little guys are a perfect on-the-go treat, just in time for summer!

Good news for those who say they don’t have enough time to work out… less than 15 minutes a day can make a positive difference :-)

11 minutes of daily exercise could have a positive impact on your health, large study shows | CNN Just 11 minutes of aerobic activity daily could lower your risk of chronic disease and premature death, a new study has found.

MARCH MADNESS MAKEOVER CHALLENGE

This is not a weight loss challenge, although some of you may lose a few pounds 🙂

This is not a dry challenge as I’m sure we will all be drinking green beer on Saint Paddy’s day. 🍺 ☘️

This is definitely not a strict nutrition and exercise challenge as I don’t have an administrator to help with all that dang paperwork. 🤪

This is simply 31 days of healthy habits and lifestyle modifications to help us Spring towards Summer feeling fabulous! This is also a commitment from me to provide you with daily workouts, articles, recipes, photos and success stories.

As with any challenge, there will be winners ( gifts tbd) for most weight lost, most muscle gained, most push-ups performed, longest plank held, most committed to training (perfect attendance, invite a friend) most social (check in, comment, like/love and share) and maybe a few other categories.

Mondays will be about making muscle and meditating . Todays assignment is to perform as many perfect push-ups as you can without stopping. Then complete as many sit-ups in one minute as you can. After a brief rest, hold forearm plank to failure…please record all your numbers so you can compare weekly progress.

If you have not downloaded the calm app or insight timer app consider doing so as they have great guided meditations and other awesome resources. I will check back in tomorrow with Tuesday’s triple Tabata workout and a few training tips.

Looking forward to making this March a month to remember with Mandi’s Free Spirit Fitness family!



No guilt for those who may have broken their “dry January” commitment…🤪

NOT A NEW YEAR’S RESOLUTION!

Unlike last year, when I committed to dry January, posting daily and building this wellness community, my goal this year is simple. I am going to do the best I can each day in all aspects of life: work, health, relationships, finances, spirituality, education, etc.

With that in mind, I would like to stop the feast or famine postings and commit to a little more consistency in this arena. Speaking of feasts, many of us spent the holiday season over-indulging and may need some healthy eating tips. In no particular order, I present the following:

1. Drink LOTS of water
2. Eat whole foods as much as possible
3. Limit sugar, alcohol and dairy
4. Limit processed food
5. eat something within 30 minutes of waking
6. eat small meals throughout the day
7. Avoid late night snacking
8. Track your calories with an app
9. Meal prep
10. Enjoy the food you eat

For those of you who want a challenge, I offer the following clean eating list. I personally won’t give up coffee, eggs and cheese nor will I knowingly eat 🐑 or 🦆 😳

However, if you have an auto immune disorder, digestive issues or kidney, liver or heart disease, this clean eating guide may change your life. Try it for a week, a month or a year and share your results.

Happy New Year everyone…here’s to a healthy 2023!

Exercise tips from a four legged…love all my fur babies and glad they help keep me fit!🤪

HYDRATE FOR HEALTHY SKIN

As promised last week, another tip for taking care of your skin. This one is super simple and effective…drink up! Water that is…🤪

Seriously, our bodies are made up of 60% water and it is responsible for maintaining every function. Proper hydration helps to regulate temperature, lubricate your joints, increase blood flow which improves skin elasticity, reduces overall body inflammation, and helps to flush out toxins. All that results in healthy, glowing skin.

While the specific amount of H2O differs for everyone depending on age, s*x, weight, etc, general guidelines suggest men drink at least 120 ounces and women consume at least 95 ounces. Drink before you get thirsty because even mild dehydration can lead to poor performance impair brain function and impact mood.

Beverages such as coffee, tea, fruit juice and milk count towards your hydration goals. You can also get about 20%of water from the foods you eat such as cucumbers, melons, leafy greens and celery.

The best way to ensure you meet your water quota is to keep a personal BPA-free water bottle with you at all times and sip throughout the day. One of my clients gave me a motivational water bottle which I find entertaining as I drink up…💧🤪

Once again I have allowed a lot of time to lapse between posts and I apologize! I could blame my busy schedule but the truth is I just haven’t been motivated to use social media. However, if I want to continue building a wellness community, I need to embrace all available channels to communicate stolen pearls of wisdom. :-)

I’m sure you know that I follow at least a dozen fitness, wellness, nutrition and other feel good sites so none of my topics are original but I do try to put my own little twist on shared content. With that caveat, I present the #1 way to have radiant skin this summer

Healthy glowing skins starts from the inside and the foods we eat, especially those high in Vitamin C, so load up on this powerful anti oxidant! In addition to fighting free radicals which can damage the skin, vitamin C is needed to synthesize collagen which is responsible for firming, softening and toning the skin.

4 quick ways to increase your consumption of Vitamin C:

1. add berries and citrus to your water (adequate hydration is equally important for your skin and will have it’s own headline later this month) 💧 😎

2 snack on kiwi, oranges and grapefruit 🥝

3. add grilled broccoli, cauliflower and bell peppers to your main meals 🫑

4 make a tropical green smoothie with spinach, kale, lemon, ginger pineapple and coconut water…delish! 🍍 🥥

As always, comments, questions and occasional guilt trips to keep me posting are appreciated!

What is the duration of Golgi tendon organ persistence after the stimulus from a stretch? That is another sample question from the stupid test I needed to pass to become certified as a Corrective Exercise Specialist.

Three months of studying and I still had to guess on most of the questions. When in doubt, select B...not sure how, but I PASSED my test with a 79...breathing a big sigh of relief right now!

Thank you to all my clients who allowed me to share my educational learning process during the last few months...best way to learn is to teach...:-) In addition to meeting my continuing educational requirements, this specialty allows me to help more people which is what I love. Time for a post-test celebratory drink...cheers!

My friend Gi Na sent this meme over the weekend and I just had to share it along with some additional information on squats 🙂

Did you know that there are more than 40 squat variations? From body weight and balance to weighted and plyometric, squats are one of the best lower body exercises period! Done properly, squats work your glutes, quads, hamstrings and core. They are a compound move ( involving ankles, knees and hips) which gives you a lot of bang for your buck!.

Once you have mastered the basic squat ( feet hip distance apart, arms straight out in front, bend knees and lower your butt back and down till your hips are parallel to the ground) you can mix it up with pencil, courtesy and sumo squats to target slightly different muscle groups.

When you really wanna feel the burn, hold a wall squat or do squat pulses for at least a minute. Challenge your balance with pistol and figure 4 squats( the latter is a squat AND a great stretch…aka Squatch) Get in your cardio with jump squats, squat jacks and squat thrusts. 

Squat variations are done using resistance bands, dumbbells, barbells, Bosu, TRX and more. Let your imagination run wild as you mix and match a kick ass squat workout 🏋️ 🏋️‍♀️


I just spent 3 hours taking 25 quizzes in preparation for my Corrective Exercise test. I passed every quiz with an 80% or better. I've spent almost every free minute studying this material for the past 3 months and taken the pre-test twice. I was confident I had seen every question possible...boy was I wrong!

Question # 1 Which global muscle subsystem stabilizes the sacroiliac joint and is activated in part through tension on the thoracolumbar fascia via activation of the gluteus maximus and contralateral latissimus dorsi?

There were probably 20 questions on the test I had seen in all the quizzes and pre-tests...the rest were similar to the example above with many being even more convoluted. I guessed on most and missed passing by 1 point. I am so discouraged right now!

Gonna take a deep breath, head out to train my clients and try not to think about this course for the rest of the week. I have 3 weeks and 1 test left to try and get certified. Wish me luck!

Ya gotta love a group of committed fitness fanatics who still train when their trainer is MIA. Had jury duty today but this six pack of buddies got together and did some killer AMRAPS on their own.

Love this group and this photo and had to share since today is …great job y’all!

Thankfully i was not picked to serve and am headed out for some afternoon training sessions. I will see my Tierra Verde teams on Thursday…💪😎

My boy Todd with a ball workout in our beautiful city by the bay! On to Pilates in the park with my next client…so blessed to have such a fun job!

Happy Valentines Day everyone! Saw this quote and thought it worth sharing: “ there is no exercise better for the heart then reaching down and lifting people up”.

I hope you all enjoy the chocolates, wine, roses and romantic meals today…we will be doing lots of burpees tomorrow! 💪😎

A few photos of my sweetheart couples who love hanging out on the TRX!😍

COLLAGEN: A HEART HEALTHY SUPPLEMENT?
Collagen is an important “building block” that is found in many parts of the body including bones, muscle, ligaments, blood vessels and the lining of the digestive tract. Many people use it for the “anti-aging” properties, but it offers additional benefits including joint pain relief, improved heart health and increased muscle mass. It can also prevent bone loss, help with injury recovery, and promote hair and nail growth.

Specifically for the heart, collagen provides structure for the arteries which keeps the blood flowing to and from the heart. Studies have shown it can reduce artery stiffness and increase the “good” cholesterol in our body. High density lipids (HDL) are good, while the low-density lipids (LDL) are not, so it may reduce the risk of heart conditions.

The best way to get collagen is for your body to produce it through proper diet. It does this by combining amino acids from high quality protein such as chicken, fish and eggs with vitamin C (think orange and red veggies) and the minerals zinc and copper which is found in whole grains and leafy greens. Avoid foods that are high in sugar as they create molecules that destroy collagen and elastin (the stuff that makes our skin look smooth)

While it is best to get collagen from a protein rich diet, there is no harm in adding a supplement boost. There are a lot of supplements on the market though and they all claim to be the best, so it is important to do a little research. I use an independent 3rd party to evaluate various claims since most supplements are not regulated by the FDA.

I’ve tried several brands of powdered collagen and NaturesPlus and Orgain Collagen Peptides are my favorite. A lot of brands don’t contain all types of collagen, some are flavored and some don’t dissolve completely. I add a scoop of collagen to my coffee every morning and while it has not alleviated joint pain or removed my wrinkles, it has made my hair and nails grow stronger, and I feel great!

THAT 70S SHOW

Let me preface this post with the fact that I love all my clients equally but today’s love note is specifically for my septuagenarian‘s.

It amazes me that 70 somethings still have as much drive and ambition, if not more, than today’s millennials. I am lucky enough to have six clients ranging from a spry 70 to a sassy 78 who consistently train three days a week, partake in other fitness endeavors/sports and perform various volunteer work.

Hip replacements, knee replacements, back surgeries and other injuries have not derailed this inspiring group. Their moves might not be as explosive but their form is near perfect and their positive attitudes are appreciated.

A special shout out to the birthday boy Mike Young who turns 73 on the 6th. He wisely chose to vacation on his birthday weekend to avoid all those Burpees I was going to have him and his Tierra Verde team do on Saturday. Mike is famous for his fast feet and has the best deep squat form I’ve seen!. I’ll have to come up with another special work out for him when he returns next Tuesday. 💪😎

Please share photos, videos and stories about any 70–year-old ass kicking warriors you know!

DRY BRUSHING

On Saturday, one of my clients gave me a piece of paper with some suggestions for future FB posts and dry brushing was one of them. I have been aware of dry brushing for more than 10 years, but only started doing it about a year ago when one of my other clients gave me a dry brush kit from her company, Conscious Coconut.

Given that Danielle Conte has a great overview page on dry brushing, I am not going to provide additional detail on the process or benefits, but I will provide a link to her page below. You can learn more about dry brushing, purchase your own kit and help a local small business that is making a BIG difference.

I will however discuss one aspect of why dry brushing is good and that is because it helps the lymphatic system. The lymphatic system is comprised of your lymph nodes, spleen, bone marrow, thymus, tonsils and mucous membrane. It is responsible for removing toxins, waste and excess fluids and a healthy lymphatic system means a healthy immune system.

The following symptoms may indicate a clogged lymphatic system:

Swelling in your fingers (rings fitting more tightly?)
Feeling stiff and sore when you wake up in the morning
Cold hands and feet
Brain fog
Chronic fatigue
Depression
Bloating
Excess weight
Food sensitivities
Digestive issues
Dry or itchy skin
Sinus infections
Frequent colds and flu

Dry brushing, moving (exercising), eating raw red foods (cherries, pomegranate, beets, cranberries) laughing and deep breathing can all help keep the lymphatic system from getting clogged.

https://www.consciouscoconut.com/collections/dry-brushing

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Dry Brushing Dry Brushing is an ancient Ayurvedic practice that helps to renew the skin and stimulate the lymphatic system, while encouraging the body to rid of toxins.

Strong Finish to end the First Month of 2022

Busy work schedules and the ongoing Covid saga resulted in a slight decrease in training sessions this past week. Hoping those who were out sick feel much better soon. Overall my clients killed it in January tallying more than 150 sessions.

I met my goal of daily postings and will continue to be consistent with them as long as y’all continue to find them to be a worthwhile read. I already have a few requests for some topics next week…stay tuned!

Shoutouts this week go to:

Biggest Loser: (weight wise) Angel
Queen of Quip: Karen
Most socially engaged: Cynthia, Eileen
Fastest time for the workout challenge: Beth
Hardcore Heroes: Norma, Jeri and Linda
29 days “dry” Kelly, Karen, Amanda and me 🤪

Seriously, the whole “Dry January” was a great challenge and I believe those who had the occasional drink still benefited from cutting way back. I for one, have had tons more energy, the bags are gone from under my eyes and my belly feels flatter. It’s good to give your liver a rest once in awhile.

Life is all about balance though so as we move into February, let’s focus on spending quality time with loved ones, enjoying good food and beverages and staying active In this gorgeous Florida weather… Albeit a little cold the past few days :-). Have a happy and healthy weekend everyone!

FINAL FIVE FITNESS FACTS

As we move into February next week and Valentine’s is on everyone’s mind, posts will focus on love. Expect to see weekly messages about loving your body, your workouts, your food and your life. With that in mind here are a few more facts about fitness that I found fascinating.

Hopefully these will inform, entertain, encourage you to stay on track with your fitness journey.

1. Your brain produces neurons when you workout. Not only does it preserve existing brain cells, but exercises such as running, biking and swimming also helps with neurogenesis aka the birth of new neurons. These little guys are critical for cognitive function and help improve memory and focus.

2. You burn an average of 50 calories an hour when you sleep. I don’t know about you but that motivates me to get my eight hours every night! There is a little variation in this for the differences in individual basal metabolic rate. BMR is the amount of energy each person needs for breathing, circulation, cellular repair and regulating temperature.

3. Another calorie statistic… You burn twice as many calories standing as you do sitting. If you have a desk job, make sure to take plenty of breaks during the day to get up and walk around your office. Don’t forget to do some simple stretches and eye yoga while you’re at it to reduce muscle stiffness and eyestrain. 

4. Group workouts boost mental health and improve athletic performance more than solo workouts. In addition to the accountability and camaraderie, Studies show they are more effective at helping with pain tolerance.

5. Sarcopenia (muscle deterioration) sucks! Statistics show that people over the age of 30 can lose 3 to 5% of muscle mass every decade. Thankfully, balancing strength training with cardio can help prevent this. 

There you have it… Five more reasons to go for a run or bike ride, hit the gym, or attend a group fitness training session For a stronger, smarter and healthier you!